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Watts Doc #49: Endurance Intensity and Volume

3/24/2024

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Empirical Cycling Podcast · Watts Doc #49: Endurance Intensity and Volume
We dig deep into a meta analysis' findings on the difference in muscular adaptations between training intensity and volume, especially what we can differentiate between continuous moderate intensity, HIIT, and sprint interval training. We also discuss the paper's findings on one aspect of "mitochondrial function", bullet point some practical takeaways, and answer your listener questions.

Show Notes
Holloszy paper (one of many)
Training-Induced Changes in Mitochondrial Content and Respiratory Function in Human Skeletal Muscle
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Watts Doc #48: How PGC-1ɑ Does and Doesn't Live Up To The Hype

2/11/2024

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Empirical Cycling Podcast · Watts Doc #48: How PGC-1ɑ Does and Doesn't Live Up To The Hype
This episode goes deep into the integral role that PGC-1ɑ plays in turning exercise signals into aerobic adaptation and improved endurance performance. We then dig into the very surprising results of studies that selectively knock out the PGC-1ɑ gene. Finally, we discuss potential uses of this knowledge for training applications and interpreting the literature, the actual best ways to know if your training (or training "hack") is working, and answering your listener questions.

Show Notes
Three PGC-1ɑ reviews:
PGC-1 coactivators: inducible regulators of energy metabolism in health and disease
Transcriptional integration of mitochondrial biogenesis
Mitochondrial regulator PGC-1a—Modulating the modulator - PMC


Knockout studies:
PGC-1α Deficiency Causes Multi-System Energy Metabolic Derangements: Muscle Dysfunction, Abnormal Weight Control and Hepatic Steatosis
PGC-1α is Dispensable for Exercise-Induced Mitochondrial Biogenesis in Skeletal Muscle
Adult expression of PGC-1α and -1β in skeletal muscle is not required for endurance exercise-induced enhancement of exercise capacity

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Watts Doc #47: The Redox Role In Adaptation, Recovery, and Nutrition

12/3/2023

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Empirical Cycling Podcast · Watts Doc #47: The Redox Role In Adaptation, Recovery, and Nutrition
After some background information on what redox state means for exercise and your mitochondria, we look at some experiments linking various intensities of exercise to adaptations. Then we look at where these signals overlap with dieting and rest, and tie these into advice and realistic expectations for training, recovery, and nutrition. We also answer your listener questions on RED-S, measuring recovery, exercise intensity, and more.

Show Notes
Review papers on fluorescence measurement and redox adaptations
Mitochondrial function in vivo evaluated by NADH fluorescence: from animal models to human studies

NAD+/NADH and skeletal muscle mitochondrial adaptations to exercise

Main podcast study
Nuclear SIRT1 activity, but not protein content, regulates mitochondrial biogenesis in rat and human skeletal muscle

Frequently referenced study linking SIRT activation to mitochondrial biogenesis (not mentioned in episode)
Sirtuin 1 (SIRT1) Deacetylase Activity Is Not Required for Mitochondrial Biogenesis or Peroxisome Proliferator-activated Receptor-γ Coactivator-1α (PGC-1α) Deacetylation following Endurance Exercise*
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Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work

10/15/2023

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Empirical Cycling Podcast · Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work
When it comes to glycogen, does "train low" actually work? Rory joints to co-host as we examine and dissect the existing literature, and explore the limits of knowledge on p38 MAPK signaling as it relates to aerobic performance. We go through Kolie's coaching experience with these protocols, compare to existing recommendations, discuss why you should always check someone's references, and answer your listener questions.​
​
Show Notes
Exercise Stimulates Pgc-1α Transcription in Skeletal Muscle through Activation of the p38 MAPK Pathway
Acute signalling responses to intense endurance training commenced with low or normal muscle glycogen
Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens
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Watts Doc #45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work

9/4/2023

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Empirical Cycling Podcast · Watts Doc #45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work
This episode takes a long look at the mechanisms behind aerobic adaptations from high intensity exercise, starting with an early study showing how AMPK activation leads directly to mitochondrial biogenesis, followed by a recent meta-analysis showing when high intensity exercise does and doesn't lead to adaptation. We provide guidelines in terms of exercise intensity, duration, and how well trained you are. Then we give some practical takeaways, plus debunk all the ways "hacking" this adaptive signal chain don't work. Marinus Petersen of KiloWatt Coaching steps in as a guest co-host for Kyle and provides an additional perspective from his coaching experience, and his formal exercise physiology education.​

Show Notes
Chronic activation of AMP kinase results in NRF-1 activation and mitochondrial biogenesis
Factors Influencing AMPK Activation During Cycling Exercise: A Pooled Analysis and Meta-Regression
Skeletal muscle AMPK is not activated during 2 h of moderate intensity exercise at ∼65% ?˙O2peak in endurance trained men
Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signalling in human skeletal muscle
Effect of exercise intensity and hypoxia on skeletal muscle AMPK signaling and substrate metabolism in humans

Marinus' email
KiloWatt Coaching IG
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Watts Doc #44: Calcium Is An Underappreciated Aerobic Adaptive Signal

6/11/2023

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Empirical Cycling Podcast · Watts Doc #44: Calcium Is An Underappreciated Aerobic Adaptive Signal
This episode looks at two classic studies illustrating the often overlooked connection between calcium and endurance performance by way of inducing mitochondrial biogenesis through more familiar pathways. We then discuss applicability of these learnings, plus potential pitfalls interpreting this information, and your listener questions.

Show Notes
Raising calcium in L6 myotubes mimics effects of exercise on mitochondrial biogenesis in muscle
Whole muscle calcium study
HIT study from WD#28
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Watts Doc #43: Over-Unders Are Not Special

3/12/2023

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Empirical Cycling Podcast · Watts Doc #43: Over-Unders Are Not Special
The host of benefits associated with over-under workouts include improved lactate oxidation and clearance capacity, great expression of MCT enzymes, as well as improved tolerance of associated metabolic byproducts over threshold. We look at the established mechanisms behind these phenomena and find that over-unders, as well as lactate presence and oxidation itself, probably don't have a unique adaptation unavailable to other types of training. The follow-up episode, Ten Minute Tips #27, will discuss how Kolie views and programs over-under workouts, as well as alternative workouts to achieve the same ultimate effects.

Show Notes
Running intensity and lactate clearance rate study
Association of MCT1 and CS activity study (figure 4, below)
Paper on training volume and mitochondrial mass (CS activity vs volume, below)
Lactate oxidation in trained vs untrained men (Berkeley cyclists)
​Tabata study on anaerobic capacity
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Watts Doc #42:The Relationship Between Size And Power

1/17/2023

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Empirical Cycling Podcast · Watts Doc #42:The Relationship Between Size And Power
This episode investigates the scientific relationship between size and power (allometry), both vo2max and maximal strength and power, and what it can teach us about sound training methods. How do w/kg and w/CdA scale? Why can't gaining muscle add aerobic power? Why can FTP seem to drop when dieting? Why do we rebound from crash diets? Why do most Tour de France winners seem to fit a certain size and weight? We answer all these questions and more, plus your listener questions.
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​Show Notes
​Allometry paper
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Allometric scaling of absolute vo2max in mammals (without separation of athletic and non-athletic species).
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Watts Doc #41: Does Overtraining Actually Make Mitochondria Dysfunction?

1/8/2023

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Empirical Cycling Podcast · Watts Doc #41: Does Overtraining Actually Make Mitochondria Dysfunction?
Does overtraining cause mitochondria to dysfunction? We look at data in the Flockhart study on excessive training and compare them to the headlines, a similar overtraining study using proteomics, and a published response to Flockhart. We break down mitochondrial function, what various measurement actually tell us, why your mitochondria are probably just fine, and why these studies raise more questions about mitochondria's role in overtraining (if any) than they answer. Finally, we answer your listener questions on the Flockhart study, mitochondrial function, and overtraining.

Show Notes
Flockhart overtraining study (open text)
Granata overtraining study (open text)
Hawley and Bishop response
Jeukendrup summary of Flockhart study
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Flockhart graphic summary
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Jeukendrup graphic summary of Flockhart
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Flockhart main performance data
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Granata normalization of mitochondrial proteins (with electron transport chain components, ATP synthase, and mitochondrial ribosomes)
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Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation

10/26/2022

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Empirical Cycling Podcast · Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation
This episode breaks down the origins of endurance performance and how cells control substrate oxidation. We review a paper looking at the difference in adaptive aerobic signals when participants used significantly different amounts of fat and carbs at the same intensity. We then look at the role of mitochondria in cellular energetics, the pivotal role they play in aerobic endurance adaptations, and finally what the training implications are. Plus we answer your listener questions submitted to Kolie's Instagram.
​
Show Notes
Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signalling in human skeletal muscle

Regulation of skeletal muscle mitochondrial fatty acid metabolism in lean and obese individuals

Metabolic adaptations to short-term training are expressed early in submaximal exercise
​

Biochemical adaptations in muscle
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